Seasonal Depressive Disorder

Understanding Seasonal Depressive Disorder in the Central Okanagan: Why It Matters & How to Manage It

I’ve seen, again and again, how seasonal changes can quietly erode well-being, especially here in the Central Okanagan, where winter days are short and grey skies linger. For many people, what starts as mild “winter blues” becomes a recurring pattern of serious emotional challenge known as Seasonal Depressive Disorder, or Seasonal Affective Disorder (SAD).

In this post, we’ll explore what Seasonal Depressive Disorder is, why it becomes a problem, how it can impact people’s lives in our region, and offer expert tips to cope. Orchard Valley Counselling Services can help clients in Kelowna, West Kelowna, Lake Country, Peachland, Vernon, and across the Central Okanagan. We do offer online services for individuals throughout British Columbia. If you think you might benefit from support, you can reach us at Admin@ovcs.ca.

1. What Is Seasonal Depressive Disorder (SAD)?

1.1 Definition & Distinction from “Winter Blues”

Seasonal Depressive Disorder, more commonly known as Seasonal Affective Disorder (SAD) or depression with a seasonal pattern, is a subtype of major depressive disorder in which depressive symptoms reliably occur during certain seasons each year, most often in fall and winter, and remit during the spring or summer. (CAMH)

This is more than just the “winter blues.” The “winter blues” (or mild seasonal mood changes) tend to be milder, transient, and less disruptive to daily functioning, while SAD is more persistent and can meaningfully interfere with work, relationships, and quality of life. (Canadian Psychological Association)

To be diagnosed with SAD, the seasonal pattern must typically repeat for at least two consecutive years, and the symptoms must meet criteria for a depressive episode (in terms of severity, duration, and impact). While winter-type SAD is most common, a less frequent variant is summer-onset SAD, in which depressive symptoms appear in the warmer months. (CAMH)

1.2 Prevalence & Risk in Canada

• In Canada, an estimated 2%–6% of people experience SAD at clinical levels, while a larger proportion (often cited as 10–15%) experience a milder seasonal mood shift (winter blues).
• Women are more commonly affected than men (some sources suggest up to 8-fold higher risk).
• The further north (higher latitude) one lives, the higher the risk, since daylight hours shorten more dramatically. (CMHA of Northern BC Branch)
• Younger adults tend to develop SAD more often; risk tends to decrease after about age 50. (CMHA of Northern BC Branch)
• People with family histories of depression or bipolar disorder may also have higher susceptibility.

Given the location of the Central Okanagan (latitude, winter depth, overcast periods), residents here may be particularly vulnerable to seasonal mood disruptions.

1.3 What Causes SAD? (Mechanisms & Theories)

The exact cause is still under study, but the leading hypotheses revolve around light exposure, circadian rhythms, and neurotransmitter regulation:

1. Light / Daylight deficiency
   As daylight hours shrink in fall and winter, less ambient natural light reaches the retina, which appears to affect mood-regulating systems in the brain (e.g. serotonin, melatonin) and disrupts normal circadian alignment. (CAMH)
2. Circadian rhythm disruption / internal clock shift
   The body’s internal clock (the suprachiasmatic nucleus in the brain) may become desynchronised when daylight cues are weaker or delayed, leading to poorer sleep-wake regulation, sluggishness, and mood disturbances. (CAMH)
3. Serotonin/neurotransmitter dysregulation
   Reduced exposure to light is believed to lower serotonin activity, which may contribute to depressive symptoms. (CAMH)
4. Melatonin overproduction
   During dark periods, the brain may produce more melatonin, a hormone that promotes sleepiness—thus contributing to lethargy, oversleeping, and fatigue.
5. Vulnerability/predisposition factors
   Genetic predisposition, prior history of depression, personality traits (e.g. higher negative affectivity), and psychosocial stress may moderate the likelihood or severity of SAD. (Canadian Psychological Association)

Emerging research using wearable sensors and longitudinal monitoring is also showing how seasonal variations in activity, sleep timing, and circadian markers correlate with depressive severity. (arXiv)

2. Why Seasonal Depressive Disorder Is a Problem (Especially in the Central Okanagan)

2.1 Impact on Daily Functioning & Life Quality

When SAD hits, it isn’t just “feeling down” for a while, it can meaningfully disrupt:

• Work performance/productivity: difficulty concentrating, fatigue, slowed thinking, lack of motivation
• Relationships & social life: withdrawal, irritability, less interest in engaging socially
• Physical health: changes in appetite (often cravings for high-carb foods), weight gain, sleep disruptions
• Mood and emotional health: persistent low mood, hopelessness, guilt, despair
• Risk of comorbidity: SAD may co-occur or exacerbate anxiety, other depressive disorders, substance misuse, or other mental health challenges

Because symptoms return every year, many people learn to normalize them (e.g. “that’s just winter for me”), which can delay seeking help. Over time, repeated seasonal depressions can erode resilience and lead to a cumulative cognitive and emotional toll.

2.2 Seasonal Demand & Mental Health Services

Interestingly, epidemiological data show that rates of major depressive episodes in Canada tend to spike in December, January, and February, compared to summer months. (PubMed) This suggests that mental health services should plan for higher demand during the darker months.

For people living in the Central Okanagan, winter can feel particularly long—short days, overcast skies, and snow or rain that keep people indoors are part of the seasonal rhythm. In rural places or for those with limited mobility, the sense of being confined, isolated, or “stuck” can worsen the emotional burden.

2.3 The Stigma & Misunderstanding Factor

One barrier to addressing SAD is the perception that “everyone feels a bit down in winter,” making the threshold for seeking support higher. Many people internalize the message that it’s not “serious enough” to consult a counsellor or that they should “just get over it.”

Moreover, people may misattribute symptoms (fatigue, sluggishness, oversleeping) to lack of willpower, aging, or poor diet, rather than seeing them as treatable aspects of a mood disorder. This underreporting or misinterpretation can delay timely intervention.

2.4 Personal Stories (Illustrative, Anonymized)

Let me share a composite (anonymized) scenario:

“Sarah,” a middle-aged teacher in West Kelowna, noticed that by November each year she started feeling increasingly lethargic. She would sleep 10–11 hours yet wake exhausted, crave carbs and pastries, cancel social plans, and struggle to grade assignments or think clearly. Over years, she chalked it up to aging or busy work life, until one winter, she felt so disconnected and hopeless that she felt unable to function. She reached out for counselling and was surprised by how many elements of her experience were classic for SAD.

Stories like this are common: people struggle for several seasons before recognizing the pattern or seeking help.

3. Recognizing the Symptoms: Is It SAD?

3.1 Diagnostic Criteria & Key Symptoms

Here’s a summary (adapted for clarity) of common symptoms and criteria to watch for:

Core symptoms (must include at least one of these):

• Persistent depressed mood (sadness, hopelessness, emptiness) most days
• Loss of interest or pleasure in activities once enjoyed

Additional symptoms (need at least 4–5, per DSM-type frameworks):

• Significant changes in weight or appetite (especially craving carbs/weight gain)
• Sleep changes (hypersomnia/oversleeping, or sometimes insomnia)
• Psychomotor agitation or retardation (feeling slowed or restless)
• Fatigue or loss of energy
• Feelings of worthlessness, guilt, or excessive self-blame
• Difficulty concentrating, making decisions, or having memory troubles
• Recurrent thoughts of death, suicidal ideation

If these symptoms reliably recur in a seasonal pattern (e.g. fall/winter onset, remission in spring), and impair daily functioning, they strongly suggest SAD.

3.2 Distinguishing from Other Conditions

It’s important to differentiate SAD from:

• Major depressive disorder (non‑seasonal): In non-seasonal depression, onset is not tied to a specific time of year.
• Adjustment disorder or situational depression: Where mood shifts are more directly tied to life events (e.g. job loss) and not strictly seasonal.
• Hypothyroidism or other medical conditions: Some medical conditions (thyroid disorders, vitamin D deficiency, chronic fatigue, sleep apnea) can mimic or worsen symptoms—medical evaluation is advisable.
• Winter “slump” vs. clinical SAD: The winter blues are moderate, shorter-lived, and less impairing than SAD.

A proper assessment by a mental health professional (e.g. clinical counsellor, psychologist, psychiatrist) is key to an accurate diagnosis.

3.3 When to Seek Help

You should consider reaching out for support if:

• Symptoms persist for more than two weeks and interfere with work, relationships, or daily function
• You notice the same pattern season after season
• You experience suicidal thoughts or feelings of hopelessness
• Self‑help strategies do not yield relief

Prompt treatment often leads to better outcomes and helps reduce the cumulative burden over time.

4. Expert Tips & Strategies (Clinical Counsellor Approach) for Coping with SAD

Below are evidence-based strategies and practical tips, rooted in counselling, behavioural interventions, and lifestyle practices, that clients can adopt to mitigate or prevent seasonal depressive symptoms.

4.1 Begin Early / Be Proactive

Because SAD tends to recur at predictable times, it’s often wise to plan rather than wait until symptoms fully manifest. Many clinicians suggest initiating light therapy, behavioural activation, and self-care routines before the deep winter months (late fall) as a preventive buffer.

4.2 Light Therapy (“Phototherapy”)

One of the most established interventions for winter SAD is light therapy:

• Use a 10,000 lux light box (full-spectrum, UV-filtered) for ~20–30 minutes daily, preferably in the morning.
• Position the light box at about 16–24 inches from your face, angled downward (eyes open, not staring directly at it).
• Side effects can include eye strain, headaches, or agitation—start with shorter durations and consult a professional. (CAMH)
• Some newer devices (dawn simulators, light visors) are also available, though efficacy varies.

Light therapy does not replace other forms of care but often complements counselling and other treatments.

4.3 Cognitive-Behavioural Strategies & Counselling

As a clinical counsellor, I often integrate these approaches:

• Cognitive reframing/restructuring: Identify and challenge negative or hopeless thoughts, and replace them with more balanced and realistic ones.
• Behavioural activation: Actively schedule pleasurable or meaningful activities, even when motivation is low, to counter withdrawal and inertia.
• Mindfulness & acceptance strategies: Practices like mindfulness meditation, grounding exercises, and acceptance can reduce rumination and emotional distress.
• Sleep hygiene / circadian alignment: Encourage regular sleep/wake schedules, limit daytime napping, reduce screen time before bed, and use light cues (morning light, dim evening lighting).
• Goal setting & pacing: Break larger goals into manageable steps, avoid overcommitting, and pace energy use.
• Relapse prevention planning: Develop a seasonal plan with early-warning signs and coping strategies before symptoms intensify.

Cognitive-behavioural therapy adapted for SAD (CBT-SAD) has demonstrated efficacy in reducing symptom severity and recurrence risk.

4.4 Lifestyle & Behavioral Supports

These “adjunctive” strategies are crucial:

• Get outside daily: Even on cloudy days, ambient light exposure helps. Walk outdoors at mid-day, open blinds and curtains, sit near windows.
• Exercise: Aerobic exercise (e.g. walking, jogging, cycling) 3–5 times per week helps boost mood and serotonin.
• Nutrition/diet: Focus on balanced meals, avoid excessive simple carbs or sugary snacks (though mild cravings are common). Some research suggests vitamin D supplementation can help when deficiency is present—but consult your physician first.
• Social connection: Stay connected, schedule regular social time, even when low energy tempts withdrawal.
• Routine & structure: Stick to daily routines (wake time, meals, activity blocks), even on low-energy days.
• Light-enhancing home/workspace: Use full-spectrum bulbs indoors, keep workspaces near windows, and use daylight-mimicking lamps.
• Travel/sun breaks (if feasible): Short winter escapes to sunnier environments sometimes provide relief, though not a sustainable year‑round solution.

4.5 Medication & Medical Support

In moderate to severe cases, antidepressant medications (e.g. SSRIs) may be recommended, often in collaboration with a physician or psychiatrist. In some cases, combining medication + light therapy + counselling is more effective than any one modality alone. (CAMH)

Monitoring outcomes, adjusting treatment plans seasonally, and safe tapering (if appropriate) are part of a responsible medical approach.

4.6 Monitoring, Self-Check & Early Signals

Clients might track:

• Mood diaries/symptom logs (daily or weekly)
• Sleep & activity patterns (e.g. hours slept, movement levels)
• Energy & motivation ratings
• Thought patterns / cognitive distortions

Recognizing early warning signs (e.g. creeping fatigue, social withdrawal, increased sleep, gloomier thinking) allows proactive adjustment (e.g. light therapy, scheduling more activity) before full relapse.

4.7 Self-Compassion & Realistic Expectations

• Remind yourself that seasonal mood changes are often not your fault—they reflect physiological and environmental factors.
• Avoid self-criticism (“I should be able to beat this”).
• Celebrate small gains.
• Be flexible; some days will be harder than others.
• Use self‑soothing techniques (relaxation, breathing, journaling) to buffer distress.

5. Considerations for the Central Okanagan

5.1 Local Climate & Daylight Realities

Living in Kelowna, West Kelowna, Lake Country, Peachland, or Vernon means:

• The Okanagan region often has long stretches of overcast or cloudy days in late fall and winter, limiting effective ambient light.
• Snow cover may reflect light but also reduce visible direct sunlight hours.
• Many people in the Central Okanagan spend time indoors during colder months, sometimes with less natural lighting in homes/offices.

Given these environmental constraints, early, deliberate strategies (light therapy, scheduling outdoor time, brightening interiors) are particularly critical.

5.2 Rural / Access Barriers & Telehealth

Some people in more rural Okanagan zones may have fewer local mental health providers or face travel barriers in winter. Fortunately, remote/online counselling is feasible and effective. At Orchard Valley Counselling Services, we offer telehealth sessions so clients from all across the Central Okanagan can access support without needing to drive in inclement weather.

5.3 Community & Local Resources

• Local wellness groups, community centres, or outdoor walking clubs may help mitigate isolation in winter.
• Public libraries or community halls with bright natural light may offer pleasant daytime spaces to “soak up light.”
• Awareness campaigns (e.g. in Kelowna or Westbank) can reduce stigma and normalize seeking help for seasonal mood issues.

5.4 Embedding Seasonal Planning in Your Counselling Journey

At Orchard Valley Counselling Services, we often build seasonal mental health plans with clients:

• Fall preparation: Introduce or maintain light therapy and activation strategies before symptoms fully set in
• Winter maintenance: Monitor, adapt behavioural strategies, keep check-ins frequent
• Spring wrap-up & recovery: Review what worked, integrate lessons, gradually taper interventions if appropriate

This seasonal scaffolding helps clients feel more empowered and resilient across years, not just in crisis mode.

6. How Orchard Valley Counselling Services Can Help (for Clients in the Central Okanagan)

At Orchard Valley Counselling Services (OVCS), we combine clinical counselling expertise with a deep commitment to mental health in our community. Here’s how we support people grappling with Seasonal Depressive Disorder across the Kelowna–Okanagan region:

1. Clinical assessment & diagnosis
   We conduct thorough intake assessments (history, symptom patterns, seasonality, comorbidities) to help differentiate SAD from other mood, anxiety, or medical contributors.
2. Individual counselling (in-person or online)
   Our counsellors use evidence-based approaches (CBT, acceptance & commitment therapy, mindfulness‑based approaches) tailored to seasonal affective challenges.
3. Relapse prevention & seasonal planning
   We co-create personalized, anticipatory plans with clients ahead of fall/winter to buffer risk, detect early warning, and adapt strategies gradually.
4. Guidance on light therapy & adjunctive tools
   Although we don’t prescribe devices, we help clients choose, integrate, and monitor light therapy or full-spectrum lighting options, in collaboration with medical providers when needed.
5. Integration with medical care
   For those using or considering medication, we coordinate with clients’ physicians/psychiatrists to align therapeutic goals and monitor outcomes.
6. Support for remote clients
   Given our understanding of regional realities, we provide flexible telehealth counselling to clients across West Kelowna, Peachland, Lake Country, Vernon, and other Okanagan areas.
7. Psychoeducation & community workshops
   We regularly deliver educational sessions (online and in local communities) to raise awareness about SAD, strategies to manage it, and reduce stigma.

If you think you may be experiencing Seasonal Depressive Disorder, or want help planning for the coming winter, we’d be glad to support you. You can reach out to us at Admin@ovcs.ca to book an initial consult or ask questions.

7. Sample Seasonal Mood Plan (Template You Can Use)

Below is a sample template you or your counsellor might adapt (especially for Central Okanagan) for a seasonal mood-management plan.

You can adapt this to your own lifestyle, preferences, and local conditions.

8. Frequently Asked Questions (FAQs)

Q: Is seasonal depression “real” — or “just in my head”?
A: Yes, SAD is a recognized clinical subtype of depression (depression with a seasonal pattern). The mechanisms (light exposure, circadian rhythm, neurochemistry) are scientifically supported. (CAMH)

Q: Can light therapy alone help?
A: For many mild-to-moderate cases, light therapy provides significant relief, but combining it with counselling or medication often yields better outcomes. (CAMH)

Q: When should I start interventions (light, behavioural strategies)?
A: Ideally, before symptoms fully set in—late fall or even earlier (October) is a good window. Proactive intervention often reduces severity.

Q: Will my seasonal depression eventually go away?
A: In many people, symptoms remit in spring/summer. But because SAD often recurs yearly, having a seasonal plan helps reduce long-term impact and risk.

Q: Is it safe to use light therapy? Any side effects?
A: Generally yes, for most people, but side effects may include headache, eye strain, jitteriness. People with eye conditions, bipolar disorder, or on certain medications should consult a medical provider.

Q: What if I feel suicidal?
A: Please treat it as an emergency. Reach out immediately: 911 (in Canada), the BC Mental Health Crisis Line (1‑833‑688‑2558), or a trusted medical professional. SAD or any depression can escalate, so never hesitate to seek urgent help.

9. Why It Matters to Address SAD in the Central Okanagan

• Cumulative burden: Multiple years of unmanaged seasonal depression wear on resilience, self-esteem, and life satisfaction.
• Work / school / community impact: In a region with tourism, agriculture, wine, recreation, and seasonal industries, mood health influences productivity, safety, relationships, and retention of talent.
• Gap in awareness: Many residents simply accept winter drag as inevitable; raising awareness can help people reach out earlier.
• Community strengthening: When more people have emotional health tools, local social cohesion, support networks, and collective resilience grow.

By investing in prevention, education, and early treatment of SAD at a community or clinic level, we can reduce human suffering and promote thriving, even through the darkest months.

10. Closing Thoughts & Call to Action

As long winters arrive and daylight wanes across the Central Okanagan, it’s normal to feel a bit more sluggish or moody. But when those feelings begin to follow a consistent seasonal pattern and interfere with life, we owe it to ourselves to take them seriously.

Seasonal Depressive Disorder (SAD) is real, treatable, and manageable. With a combination of light therapy, behavioural strategies, cognitive support, lifestyle changes, and professional counselling, many people reclaim brighter winters.

If you feel you might be experiencing SAD — or if you’d like a seasonal mental health plan tailored to the Okanagan — Orchard Valley Counselling Services is here to help. We work with clients across Kelowna, West Kelowna, Lake Country, Peachland, Vernon, and other areas in the Central Okanagan, offering both in-person and remote options. Please reach out to us at Admin@ovcs.ca to book an initial consult or ask questions.

You don’t have to face the darker months alone. Together, we can illuminate a healthier path forward.